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Fish oil contains abundant fatty acids and Omega-3, offering numerous health benefits. Besides supporting brain, eye, and heart health, taking fish oil daily can also help combat inflammation. Health experts advise consuming fish oil daily, but it's crucial to ensure the correct dosage and timing. Overconsumption of fish oil can be harmful to health, leading to adverse effects such as increased blood sugar levels and heightened risk of bleeding. Learn more about fish oil with Mytour right away!
Why is Fish Oil Supplementation Necessary?
Omega-3 fatty acids provide many health benefits. These fatty acids can help improve cardiovascular function, reduce the risk of heart disease and stroke, enhance brain function, and support the body's inflammation reduction processes.
Best way to supplement Omega-3 fatty acids is by consuming fatty fish at least 2 times per week. Fish such as salmon, tuna, and mackerel are rich in EPA and DHA – two important Omega-3 fatty acids. However, if you don't eat fatty fish regularly or have allergies to fish, taking fish oil can be a useful alternative method.
It's important to ensure your body receives an adequate supply of EPA and DHA. These fatty acids are commonly found in fish and algae. When selecting a fish oil product, consider the ingredients to ensure the fish oil contains significant amounts of EPA and DHA. This will help you effectively harness the health benefits of Omega-3 fatty acids.
Fish oil has the ability to improve cardiovascular conditions (Source: Internet)How long should you take Omega-3 fish oil before taking a break?
In addition to using fish oil dosage correctly, healthcare experts also advise against overuse. More isn't necessarily better.
You should only take Omega-3 fish oil capsules for 2-3 months, then take a break for about 1-2 months. Ideally, consult a doctor to assess your current health status and receive proper guidance on fish oil dosage or other vitamins in the future.
What does it mean to take fish oil correctly?
There are no specific recommendations for daily fish oil dosage. However, there are recommendations regarding total Omega-3, EPA, and DHA intake.
Most health organizations recommend consuming at least 250 milligrams of combined EPA and DHA - two important Omega-3 fatty acids - per day. The European Food Safety Authority states that supplementing with Omega-3 fatty acids can be safely done up to 5,000 mg per day.
When purchasing fish oil, check the packaging for guidance on the EPA and DHA content provided. Typically, 1,000 mg of fish oil provides around 300 mg of combined EPA and DHA.
Although some Omega-3 can be obtained from foods like flaxseed, soybean oil, and walnuts, these foods contain a type of Omega-3 fatty acid called ALA. While the body can convert ALA into EPA and DHA, you may not always produce enough of these. If you don't consume about two servings of oily fish (8 ounces or 224 grams) per week, you may be lacking in EPA and DHA.
In general, up to 3,000 mg of fish oil per day is considered safe for adults.
For certain specific groups, taking fish oil correctly may provide the following benefits:
For patients with heart disease
A study followed 11,000 individuals taking a combined dose of 850mg EPA and DHA daily for 3.5 years. Results showed a 25% reduction in heart attack frequency and a 45% decrease in sudden death rates within this group.
The American Heart Association, along with several other organizations, has recommended that individuals with coronary artery disease should take 1,000 mg of combined EPA and DHA daily. For those with high triglyceride levels, it's recommended to take between 200 and 2,200 mg of EPA and DHA daily.
Individuals with heart disease should take 1,000 mg of EPA and DHA daily (Source: Internet)For patients with depression and anxiety
Studies have shown that daily fish oil intake with high Omega-3 doses, ranging from 200 to 2,200 mg, can reduce symptoms of depression and anxiety. In cases of mood and mental disorders, supplementing a higher amount of EPA than DHA may provide optimal effectiveness.
For cancer patients
Daily fish oil intake may help reduce the risk of breast cancer, prostate cancer, and colorectal cancer, associated with high Omega-3 fatty acid consumption. However, this correlation is not determined to be causative. To assess whether Omega-3 fatty acid levels affect cancer risk, studies need to be conducted for confirmation.
For children and pregnant women
Studies have demonstrated that Omega-3 fatty acids, particularly DHA, play a crucial role during pregnancy. When pregnant and during breastfeeding, most official guidelines recommend supplementing with 200 mg of DHA daily. This ensures adequate supplementation for both you and your baby. Some international and national organizations have issued guidelines recommending supplementation of 50 to 100 mg of combined EPA and DHA daily for infants and children.
Side effects of excessive fish oil supplementation
Indeed, consuming fish oil daily may help reduce blood triglyceride levels, decrease inflammation, and even alleviate symptoms of conditions such as low-grade joint inflammation. However, excessive fish oil consumption is not always beneficial, and using too high a dose can be more harmful than beneficial to your health.
Below are 8 potential side effects that may occur when you consume too much fish oil or Omega-3 fatty acids:
High blood sugar
Studies suggest that supplementing with high doses of Omega-3 fatty acids may increase blood sugar levels in individuals with diabetes. For example, a small study indicated that consuming 8 grams of Omega-3 fatty acids per day led to a 22% increase in blood sugar levels in individuals with type 2 diabetes over 8 weeks. This is because large doses of Omega-3 may stimulate glucose production, contributing to prolonged high blood sugar levels.
However, other studies have yielded conflicting results, indicating that only very high doses have an impact on blood sugar levels. In fact, an analysis of 20 studies found that daily doses of up to 3.9 grams of EPA and 3.7 grams of DHA – the two main types of Omega-3 fatty acids – had no effect on blood sugar levels in individuals with type 2 diabetes.
Consuming excessive fish oil may increase blood sugar levels (Source: Internet)Bleeding
Consuming fish oil daily can lead to two common side effects: gum bleeding and nosebleeds. A study involving 56 individuals revealed that supplementing with 640 mg of fish oil per day for four weeks reduced blood clotting ability in healthy adults.
However, another small study found that consuming fish oil may be associated with a higher risk of nosebleeds. This study reported that 72% of adolescents consuming 1 to 5 grams of fish oil per day experienced the side effect of nosebleeds.
For these reasons, it is often advised to discontinue fish oil use before undergoing surgery and to consult with a doctor before using supplements if you are taking blood-thinning medications such as Warfarin.
Low Blood Pressure
Fish oil has been shown to have the ability to reduce blood pressure. A study involving 90 individuals with high blood pressure found that taking 3 grams of Omega-3 fatty acids per day significantly lowered both systolic and diastolic blood pressure compared to the placebo group.
Furthermore, an analysis of 31 studies concluded that taking fish oil may effectively lower blood pressure, especially for individuals with high blood pressure or high cholesterol levels.
Diarrhea
Diarrhea is a common side effect associated with fish oil consumption, especially at high doses. In fact, a report assessed that diarrhea is one of the most common side effects of fish oil, along with other digestive symptoms such as bloating.
Acid Reflux
Although fish oil is known for its positive effects on heart health, many people have reported experiencing heartburn after starting to use fish oil supplements. Other acid reflux symptoms such as burping, nausea, and discomfort in the stomach area are also common side effects of fish oil, primarily due to its high fat content.
Acid reflux is a manifestation of consuming too much fish oil (Source: Internet)Stroke
Taking fish oil daily may impact the risk of hemorrhagic stroke. Hemorrhagic stroke is a condition of bleeding in the brain, often occurring when blood vessels weaken and rupture. Some animal studies have indicated that a large amount of Omega-3 fatty acids may decrease blood clotting ability and increase the risk of hemorrhagic stroke. This finding is also consistent with other studies suggesting that fish oil may prevent the formation of blood clots.
However, other studies have yielded inconsistent results, reporting no correlation between fish or fish oil consumption and the risk of hemorrhagic stroke. To draw more accurate conclusions, further research on humans is needed to determine the impact of Omega-3 fatty acids on the risk of hemorrhagic stroke.
Toxicity with vitamin A
Some Omega-3 supplements contain high levels of vitamin A, and excessive consumption can be toxic. For example, just one tablespoon (14 grams) of cod liver oil can provide up to 270% of your daily vitamin A needs in one serving.
The harmful effects of vitamin A toxicity can cause side effects such as dizziness, nausea, joint pain, and skin irritation. Over time, it can lead to liver damage, and in severe cases, it can result in liver failure. Therefore, to ensure safety, it is important to pay attention to the vitamin A content in Omega-3 supplements and maintain a reasonable dosage.
Insomnia
Using fish oil at appropriate dosages has been studied and shown to improve sleep quality. For instance, a study on 395 children revealed that consuming 600mg of Omega-3 fatty acids daily for 16 weeks helped improve sleep quality.
However, it's important to note that in some cases, excessive fish oil consumption may paradoxically interfere with sleep and contribute to insomnia. An article on Mytour Blog highlighted that daily fish oil intake may benefit heart health and sleep. Nonetheless, dosage control is necessary to avoid vitamin A toxicity and insomnia. Consult with a nutrition expert to use fish oil appropriately and enjoy its health benefits.
